Muscle building for beginners

A 3 day full body workout is a great start towards muscle building. Typical 3 day full body workout would be scheduled around Mondays, Wednesday and Fridays. Though there's a lot of workout you can try.

Here's a few to start off with:

Day 1: Squat focus. Workout such as squat, incline bench press, barbell row, pull-ups.

Day 2: Bench press focus. Workout such as bench press, pull-ups, dumbbell row, leg press.

Day 3: Deadlift focus. Workouts such as deadlift, military press, pull-ups, machine or cable row.

When starting off, ensure that you warm up. Start off with smaller reps and smaller weights. Once you are settled with the reps and weights, increase them gradually.

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No workout equipments at home?

If you don't have money to afford equipments, yet, you can still build muscles. Although it may take a longer time, it's still a start. How would you build muscles without equipments? Through your own body weight  and creativity.

Few basic muscle building exercises are:

- Push-ups or pull-ups. This exercise is great for the upper body and it can be done anywhere.

- Squats. This exercise is great for the lower body.

- Crunches. To work those abs, this is a favourite. With creativity, the crunches has evolved to many variations. Best thing, it works. Whether you're sitting, laying on your back or even standing.

How to start? As simple as working each of these exercises for 10-15 times with a repetition of 3 sets. Give it a few weeks, then you may see results. These exercises are the most popular of all exercises and it is still widely use by anyone wanting muscles.

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Workout equipments at home

Besides going to the gym, you may opt to have a gym at home. But what equipment would you invest? For starters, a must have in any home for a home gym are dumbbells. Dumbbells can do a lot for starters. Get the adjustable weight dumbbells. This way, you may increase or reduce the weights as pleased.

Other basic equipments are:

- Treadmill. A popular equipment at home, this is good for three main exercises: walking, jogging and running. 30 minutes on this everyday can help in your workout.

- Stationary bikes. 

- Stair-climber.

- Rowing machine. This is good for your upper and lower body part, especially your thigh and legs.

You must first understand the function for each of these equipments or an other equipment you see in the market. Advice, to get equipments that can be adjusted, durable and worth your money, one of which, an equipment that can do a lot would be suffice compared to buying multiple equipments for the same purpose. Not just that, you need to consider the space in your home, but as well as the settings on the equipments you need to adjust to your capability.

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Supplements: Is it necessary?

Supplements can sometime intimidate a person. Reason being, there are too many supplements, too many information and, sometimes, too many scams. This creates an environment of caution among anyone starting off muscle building. However, the general rule is to research on which suits your body and whether or not your body can actually accept supplements. However, if you wish to know about basic supplements, here it is:

Protein - this helps muscle growth and cell repair. Especially after a workout, your body will feel the strain or pain.
Creatine - this works as an energy source for your body and as well as increasing muscle mass.
Glutamine - this helps in muscle recovery.
Vitamins and Minerals - these are antioxidants, helps in muscle recovery and protecting muscle waste.

Keep in mind, do not indulge excessively in supplements.It doesn't mean that taking more supplements will make muscle growth faster. 

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What foods are good for muscle building?

Food intake is one part in the muscle building regimen. As said previously, going to the gym alone does not ensure muscle building. Having a well-balanced and nutritious food intake helps to boost muscle mass. So what food are good?

Protein. Proteins are good for muscle growth. Generally, protein is to help build and repair your body cells and amino acid demand from your body.

Few examples of proteins are fish, egg whites, nuts (almonds, walnuts) and milk.

Carbohydrates. This provides energy. Few examples of carbohydrates are whole grain bread, brown rice, oatmeal and carrots.

Fats. Not all fats are bad, as some may say. Saturated fats such as fried foods, high sugary foods are to be avoided. The good fats are mostly found in fish oil, avocado and olive oil.

Water. Water will be the main source of fluid intake when working out. As workouts tend to dehydrate your body, water keeps you replenish.

Although there are supplements to substitute our every day food, taking a well-balanced and nutritious meal is better.

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What's the way to build muscle?

Start your muscle building by either joining a gym or workout at home. There are benefits to both choices. If you choose to workout at home, be sure to do some research on what routine best fits the home environment. Besides that, if you plan to buy equipments, be sure to research what equipments are affordable and effective. Joining a gym is much better because of its facilities and space. Although, the monthly fee might be above your affordability.

When starting, be sure to understand the proper method in lifting those weights. Do not put on too much in hope to get those muscles in a week. Start off with weights that you can manage over repetitions.
When doing repetitions, typically start with 3 sets of 15 each. Simple term, do 15 times of a workout for a total of 3 sets. In each set, be sure to rest in between.

Diet. When you think about diet, it doesn't mean not eating at all. It just mean eating well-balanced and nutritious food.
Supplements. It is beneficial, however, do not indulge in it excessively. Be sure to research about what supplements work for you and what does not. Although there are thousands of supplements in the market, not all can work for what you target.

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Which muscle building routine shall I choose?

When starting off your workout routine, you may feel that you got to workout everyday in order to get the muscles you want. However, after awhile and a few research, you'll find that it's not everyday that you need to workout. You may be confuse about how many times a week should you be doing your muscle building routine? In the previous article, it was said that not everyone has the same body built. Thus, not every muscle building routine may work for you.

The typical muscle building routines are:

1. 3 day full body routine

This is a great way to start off your muscle building routine. Why? You would be having 1 or 2 day gap in between workouts and it's a good chance for you to get familiar with the different workouts you would want to get your body familiar with. If you're a beginner, you'll eventually feel the ache in your muscles and the gaps in between would be suffice for recovery.

2. 4 day split

This routine would sometimes be called as intermediate routine because this would be an increase in your training from the 3 day full body routine.

3. 5 day split

This is the advanced routine. Since you would have 7 days in a week, training for 5 days would mean reaching maximum strength and growth in workouts. By this point, your volume trained on your muscles should increase as well.

Remember, muscles don't grow over night. Familiarise your body to the different muscle building routine and choose which routine would suit your body and schedule.

read more   OR   5 principles to gain muscle

Can we do abs exercise at home?

One of the most toughest muscle to build, but yet the fastest to gain fat or weight are the abs. Another challenge is whether or not abs exercise can be done at home. Generally, to lose those 'tires' around the waist, we would resort to the gym, outdoor activities (cycling, swimming, hiking) or even aerobics.

However,you can do abs exercises at home. All you need is space, one of which is your living room.
Here's a few abs exercises you can try at home:
1. Crunches
2. Floor cycling
3. Reverse crunches
4. V-crunches
5. Leg raises
6. Pushing out
7. Elbow plank
8. Beat abs

You may choose to do 3-4 different abs exercises over a span of 3-5 times a week. Try alternating between abs exercises. This keeps, what you come across, as keeping your body guessing. Why? When you keep to the same exercise, your body adjust to the exercise and this reduces your body to work harder. Another alternative is to increase intensity. Remember, abs is the toughest muscle to build, so, keep increasing your intensity.

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Fat OR Muscle?

When it comes building muscle, it has been said that it's not just the workout that is important but it has to include the food intake as well. Let's take a brief look into food intake. Generally, protein is the main food intake. Why protein? Protein is essential in muscle building. It can be found in fish, egg whites and soy beans. However, there's also whey protein that can be taken in tablet form or through drinking it as a milk shake.

Besides protein, water is essential too. It keeps your body liquid in place. It helps you avoid dehydration from all the workouts that you are doing.

If keeping track of each single meal is confusing for you, try this on for size:

- Eat smaller meals everyday. Five to six times a day with two to three hours gap in between each meal would do.

- Avoid fatty food. It the chicken looks delicious, cut off the fat / skin.

- Discipline. Be persistent in your food intake. When there's temptation, try to avoid it as much as you can. There's always alternatives to the required food intake you need to gain muscles.

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Is Six Pack Abs really easy to get?

The question in everyone's mind (men especially) is...is it easy to get Six Pack Abs? What does six pack abs provide? Confidence, muscles, glamour, health, etc...be what the reason may be, but one thing's for sure, men would love to have six pack abs.

Is it just about working out with weights like you see on tv? Six Pack Abs need attention, not just in workouts but other factors comes in place, one of which is food intake. Apart from that is your motivation to carry on the workout. Once these factors are identified, it is then the search for the right workout, right food, right motivation. Everyone has different body built and requires different workout regimen.

So, can we have six pack abs? Sure. However, it doesn't happen over night. It takes all these factors within months or, sometimes, weeks.

read more   OR  Truth About Abs